Spirit as Healer, Lifestyle as Medicine
This salad tastes so incredibly fresh, and it will surprise you at how fast it is to make. It’s perfect to have ready to go for when you walk in the door and want to start nibbling. Full of volume, fiber, and nutrients – you won’t have to feel guilty for enjoying this (vs. chips). Adapted from Martha Stewart’s Everyday Food (April 2009)
This recipe is a simple variation of the Cauliflower Quinoa Tabouli recipe. I love four things about both these recipes: 1) remarkable amounts of nutrition and therapeutic properties, 2) the freshness, 3) the burst of flavors in every bite from mincing the veggies, and 4) that it’s a great failproof template to mix and match veggies and acids (like lemon juice and vinegar) to create endless varieties (which leads to #1 being on your plate more often!).
It’s summer. It’s hot. Anything cold sounds great. Anything sweet and cold sounds even better! So how about making popsicles that are loaded with antioxidants and fiber (and greens!), balanced to keep you satiated, and encourages you to eat more than one! Perfect for a long day in the yard or movie night instead instead of mindlessly snacking on candy! (This recipes is a simple take on the CARE Coconut Berry Smoothie.)
So simple, yet so perfect. Savor this snack in a place that allows you to see, feel, and smell summer. Pistachios are high in lutein needed for eye health (it’s what gives them their green color). Lutein is important when we are exposed to higher rates of oxidation in eye cells from exposure to the sun. Peaches are rich in the antioxidant beta-carotene (the orange coloring) and pectin, a prebiotic fiber (food for our good gut bacteria). So simple, yet so perfect.
Fruit and herbs together are some kind of heaven. Think of tomatoes and basil, the classic combination for a caprese salad. When in season, the sweet, herbal basil brings forth the slightly acidic taste of the tomato, so that the flavors of both components together are better than their individual parts. Basil pairs brilliantly with other sweet, lightly acidic fruits like blueberries, strawberries, plums, and peaches. You could easily swap out the strawberries in this recipe for any of them, or better yet, a mix.
Whole food sources of soy, like edamame, have twice as much protein per serving than other beans, like chickpeas, which are traditionally used for hummus. This switch gives you a recipe that has more protein with fewer carbohydrates, allowing you to fill those carbohydrate servings with veggies and high-fiber crackers for dipping!
Depending on the brand, 1/2 cup of store-bought full-fat alfredo sauce can contain up to 40 grams of fat and 1800mg of sodium! With a little creativity, though, we can find alternatives for decadent choices like alfredo sauce that are better for us and leave us feeling energized, not laden. White bean sauce is tasty, a source of protein and fiber, and just as worthy of a simple weeknight dinner. Try it with fettuccine and sweet peas, broccoli, and zucchini, or simply spooned over a plate of steamed vegetables (frozen work great).
Another so simple, yet so perfect snack. This simple snack provides an antioxidant grand slam. Raspberries, a good source of vitamin C and fiber, are also rich in antioxidants ‐ ellagic acid and flavonoids. While Brazil nuts are the highest dietary source of the antioxidant coenzyme selenium.
This bright green pesto is packed with flavor and nutrients. Nutrients like lutein and vitamin A, especially important for eye health. Use to dress extra lean protein (like fish or super firm tofu), spread on a sandwich, or add to any combination of cooked grains/roots and leafy and tender vegetables for a fast and delicious salad.
This flexible salad can be made denser for fall/winter depending on which grain you use. Heartier long-grain rice, bulgur, or spelt add welcomed comfort, while grains like quinoa and couscous keep it lighter.
This salad also uses our Kale Pistachio Pesto, packing it with flavor and nutrients. This bright green pesto is packed with flavor and nutrients (like lutein and vitamin A, especially important for eye health).